July - Week One - Medium Intensity Week
This week sees us shift the emphasis from strength to endurance as well as moving to two bowling sessions in the month. You will notice we do fewer “weights sessions” and increase the amount of running you do as well as introducing more agility work. Watch the video clips relating to Medicine Ball Training before you start the program. This will help make the Upper Body Workouts as productive as possible.
You may have to organize your time differently to accommodate the changed pattern of exercises. Use your weekly planners for this. If you need a new supply – contact me at the centre.
Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with 30 secs rest between sets. Then 3 sets of 15 reps of Exercises B,C and D performed as a circuit, with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.
One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week.
Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
Enjoy!
JH
Wednesday, June 30, 2010
Medicine Ball Toss
The Medicine Ball Toss is performed as a modified walking drill (you will need some space to do this or a partner to stop the rolling ball. Don't throw it to anyone - the ball must bounce in front of you.
Directions – Take 3 steps to raise the ball above your head with elbows slightly bent. On the third step throw the ball forward and down at a spot about 5 meters straight in front of you. Try and make the ball travel in as straight a line as possible.
Let yourself jog forward naturally as you release the ball. At this stage of the program, you are not trying to generate a huge amount of power – YOU ARE CONCENTRATING ON MAKING THE CORRECT SHAPE ie toes knees and nose pointing straight ahead throughout the movement. Jog to pick the ball up and repeat starting your 3 step approach on the opposite foot (this is to make sure you work each side of your body equally). Do 30 tosses in a set (15 starting on each foot) Rest for 2 minutes between sets. Complete 3 sets of 30.
Remember – using a lighter medicine ball will ensure you make better shapes and avoid injuries. Start of throwing a basketball or a soccer ball if you like.
Directions – Take 3 steps to raise the ball above your head with elbows slightly bent. On the third step throw the ball forward and down at a spot about 5 meters straight in front of you. Try and make the ball travel in as straight a line as possible.
Let yourself jog forward naturally as you release the ball. At this stage of the program, you are not trying to generate a huge amount of power – YOU ARE CONCENTRATING ON MAKING THE CORRECT SHAPE ie toes knees and nose pointing straight ahead throughout the movement. Jog to pick the ball up and repeat starting your 3 step approach on the opposite foot (this is to make sure you work each side of your body equally). Do 30 tosses in a set (15 starting on each foot) Rest for 2 minutes between sets. Complete 3 sets of 30.
Remember – using a lighter medicine ball will ensure you make better shapes and avoid injuries. Start of throwing a basketball or a soccer ball if you like.
The PC Bowling Cone Drill Description
The Posterior Chain (PC) Bowling Cone Drill
This is the basic "pick up – put down – pick up" exercise we are doing with our bowlers at the Centre. It is designed to work the posterior chain of muscles and the hip flexors as well as reinforce the key positions in the bowling action.
Set out 3 cones or spots about 2 meters in front of where you will commence the drill – one straight in front of you, one half a meter to the right of this centre cone and one half a meter to the left of the centre cone. Place a cricket ball on the right-hand spot. Now work through the three bowling “poses” as you approach the cones from about 2 meters away. You will need to take three short steps as you move through the poses.
The photograhs below are taken as the bowler moves through his action in a game therefore the poses are not 100% accurate, but you should be able to see what shapes he is trying to make as he performs a very violent movent sequence. Use them as a basis for making the correct poses in the drill.
Pose 1 (Almost) – Right knee should be higher and right elbow closer to the right side.
Pose 1 is “Showing the ball” – you are standing on your left foot, your right knee is up and bent and your right hand is raised and showing the batsman the ball. Your left arm is bent and also raised to about shoulder level. Hold this pose for just a second or two then move to Pose 2.
Pose 2 (almost) – Rights side good. Left knee bent and higher. Left arm straighter.
Pose 2 is “Pulling down” – you are now standing on your right foot, your right hand is down near your right hip and the arm is straight. Your left knee is at hip height and your left arm is raised and the arm is straight. Hold this position for a couple of seconds then move to Pose 3.
Pose 3 (Almost!) – The right foot must be in the air toes pointing down head as straight as possible.
Pose 3 is “The Release” – You are now on your left foot again. Your right knee is bent at 90 degrees with your toes pointing down and your right arm is straight and above your head. Your left arm is close to your body, elbow bent. Hold this position for a couple of seconds after which you commence the drill!
From this pose, reach down as if following through after bowling (but remaining on your left foot) and pick up the ball from the right hand spot. Slowly return to the top of Pose 3 – pause, and then bend forward and place the ball on the centre spot and return empty-handed to the top of Pose 3 – pause and repeat, moving the ball to the left hand spot. You must move the ball all the way from the right hand side to the left hand side and back again to complete one rep and you must start and finish each pick up and each place at the top of Pose 3.
Stay tuned for a video demonstration of this drill!
This is the basic "pick up – put down – pick up" exercise we are doing with our bowlers at the Centre. It is designed to work the posterior chain of muscles and the hip flexors as well as reinforce the key positions in the bowling action.
Set out 3 cones or spots about 2 meters in front of where you will commence the drill – one straight in front of you, one half a meter to the right of this centre cone and one half a meter to the left of the centre cone. Place a cricket ball on the right-hand spot. Now work through the three bowling “poses” as you approach the cones from about 2 meters away. You will need to take three short steps as you move through the poses.
The photograhs below are taken as the bowler moves through his action in a game therefore the poses are not 100% accurate, but you should be able to see what shapes he is trying to make as he performs a very violent movent sequence. Use them as a basis for making the correct poses in the drill.
Pose 1 (Almost) – Right knee should be higher and right elbow closer to the right side.
Pose 1 is “Showing the ball” – you are standing on your left foot, your right knee is up and bent and your right hand is raised and showing the batsman the ball. Your left arm is bent and also raised to about shoulder level. Hold this pose for just a second or two then move to Pose 2.
Pose 2 (almost) – Rights side good. Left knee bent and higher. Left arm straighter.
Pose 2 is “Pulling down” – you are now standing on your right foot, your right hand is down near your right hip and the arm is straight. Your left knee is at hip height and your left arm is raised and the arm is straight. Hold this position for a couple of seconds then move to Pose 3.
Pose 3 (Almost!) – The right foot must be in the air toes pointing down head as straight as possible.
Pose 3 is “The Release” – You are now on your left foot again. Your right knee is bent at 90 degrees with your toes pointing down and your right arm is straight and above your head. Your left arm is close to your body, elbow bent. Hold this position for a couple of seconds after which you commence the drill!
From this pose, reach down as if following through after bowling (but remaining on your left foot) and pick up the ball from the right hand spot. Slowly return to the top of Pose 3 – pause, and then bend forward and place the ball on the centre spot and return empty-handed to the top of Pose 3 – pause and repeat, moving the ball to the left hand spot. You must move the ball all the way from the right hand side to the left hand side and back again to complete one rep and you must start and finish each pick up and each place at the top of Pose 3.
Stay tuned for a video demonstration of this drill!
Tuesday, June 29, 2010
Medicine Ball Training Routine #3
Another good set of exercises. Intensity can be modified according to your strength and level of athleticism. We will be incorporating Medicine Ball Exercises into the July and August Programs. Enjoy!
Medicine Ball workout #2
A second routine - some of these exercises are too advanced for us, but you can see where we are headed. These exercises can be very significant in improving POWER and technique. The actions you are performing work BOTH SIDES of the body equally which makes for a more technically sound bowling action as one side does not dominate the other!
Some Advice about Medicine Ball Training
As we shift emphasis from strength work to endurance and technical work, having a look at a few of these medicine ball clips will be very useful. Have a look at all these clips and then start your week 9 training program.
Monday, June 21, 2010
June - Week Four - High Intensity Week
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 40 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 4 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!
One Lower Body Session.
Circuit of Exercises A-E (
Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 45 Jump Touches (swapping arms after 20 reps); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 30 minutes 3 times a week.
This is a week to really push yourself with the intensity close to maximum. Do not cut corners and try and complete every session set down for completion in your weekly program on time and with the best technique possible.
You will have to cope with the soreness! Next month the emphasis will shift from mainly strength with some endurance to a more even balance of strength, endurance and technical work so really push yourself this week!
JH
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 40 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 4 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!
One Lower Body Session.
Circuit of Exercises A-E (
Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 45 Jump Touches (swapping arms after 20 reps); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 30 minutes 3 times a week.
This is a week to really push yourself with the intensity close to maximum. Do not cut corners and try and complete every session set down for completion in your weekly program on time and with the best technique possible.
You will have to cope with the soreness! Next month the emphasis will shift from mainly strength with some endurance to a more even balance of strength, endurance and technical work so really push yourself this week!
JH
Tuesday, June 1, 2010
Week 7 Program - June Week Three
June - Week Three - Medium Intensity
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-E
30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-E
30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
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